Almonds vs. Sunflower seeds — In-Depth Nutrition Comparison
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What are the differences between almonds and sunflower seeds?
- Almonds are higher in vitamin B2, yet sunflower seeds are higher in vitamin B1, vitamin B6, selenium, copper, vitamin E, folate, vitamin B3, phosphorus, and iron.
- Sunflower seeds' daily need coverage for vitamin B1 is 106% more.
- Almonds have 3 times more vitamin B2 than sunflower seeds. While almonds have 1.138mg of vitamin B2, sunflower seeds have only 0.355mg.
- The glycemic index of almonds is lower.
We used Nuts, almonds and Seeds, sunflower seed kernels, dried types in this article.
Infographic
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CalciumCalcium | +244.9% |
| Contains more PotassiumPotassium | +13.6% |
| Contains less SodiumSodium | -88.9% |
| Contains more ManganeseManganese | +11.7% |
| Contains more MagnesiumMagnesium | +20.4% |
| Contains more IronIron | +41.5% |
| Contains more CopperCopper | +74.6% |
| Contains more ZincZinc | +60.3% |
| Contains more PhosphorusPhosphorus | +37.2% |
| Contains more SeleniumSelenium | +1192.7% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin B2Vitamin B2 | +220.6% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +37.2% |
| Contains more Vitamin B1Vitamin B1 | +622% |
| Contains more Vitamin B3Vitamin B3 | +130.4% |
| Contains more Vitamin B5Vitamin B5 | +139.9% |
| Contains more Vitamin B6Vitamin B6 | +881.8% |
| Contains more FolateFolate | +415.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 0.205mg | 1.48mg | 106% |
| Vitamin B6 | 0.137mg | 1.345mg | 93% |
| Selenium | 4.1µg | 53µg | 89% |
| Copper | 1.031mg | 1.8mg | 85% |
| Polyunsaturated fat | 12.329g | 23.137g | 72% |
| Vitamin E | 25.63mg | 35.17mg | 64% |
| Vitamin B2 | 1.138mg | 0.355mg | 60% |
| Folate | 44µg | 227µg | 46% |
| Monounsaturated fat | 31.551g | 18.528g | 33% |
| Vitamin B3 | 3.618mg | 8.335mg | 29% |
| Phosphorus | 481mg | 660mg | 26% |
| Calcium | 269mg | 78mg | 19% |
| Iron | 3.71mg | 5.25mg | 19% |
| Zinc | 3.12mg | 5mg | 17% |
| Fiber | 12.5g | 8.6g | 16% |
| Magnesium | 270mg | 325mg | 13% |
| Vitamin B5 | 0.471mg | 1.13mg | 13% |
| Manganese | 2.179mg | 1.95mg | 10% |
| Potassium | 733mg | 645mg | 3% |
| Saturated fat | 3.802g | 4.455g | 3% |
| Fats | 49.93g | 51.46g | 2% |
| Vitamin C | 0mg | 1.4mg | 2% |
| Protein | 21.15g | 20.78g | 1% |
| Carbs | 21.55g | 20g | 1% |
| Choline | 52.1mg | 55.1mg | 1% |
| Calories | 579kcal | 584kcal | 0% |
| Protein per 100 calories | 3.7g | 3.6g | N/A |
| Calories per 10 g protein | 274kcal | 281kcal | N/A |
| Weight per 100 calories | 17g | 17g | N/A |
| Unsaturated / Saturated Fat ratio | 12 | 9.4 | N/A |
| Net carbs | 9.05g | 11.4g | N/A |
| Sugar | 4.35g | 2.62g | N/A |
| Starch | 0.72g | 0% | |
| Sodium | 1mg | 9mg | 0% |
| Vitamin A | 0µg | 3µg | 0% |
| Trans fat | 0.015g | N/A | |
| Tryptophan | 0.211mg | 0.348mg | 0% |
| Threonine | 0.601mg | 0.928mg | 0% |
| Isoleucine | 0.751mg | 1.139mg | 0% |
| Leucine | 1.473mg | 1.659mg | 0% |
| Lysine | 0.568mg | 0.937mg | 0% |
| Methionine | 0.157mg | 0.494mg | 0% |
| Phenylalanine | 1.132mg | 1.169mg | 0% |
| Valine | 0.855mg | 1.315mg | 0% |
| Histidine | 0.539mg | 0.632mg | 0% |
| Fructose | 0.11g | 0% | |
| Omega-3 - EPA | 0g | 0.014g | N/A |
| Omega-3 - ALA | 0.003g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.002g | 0g | N/A |
| Omega-6 - Linoleic acid | 12.32g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
21.15 g
Fats:
49.93 g
Carbs:
21.55 g
Water:
4.41 g
Other:
2.96 g
Protein:
20.78 g
Fats:
51.46 g
Carbs:
20 g
Water:
4.73 g
Other:
3.03 g
~equal in
Protein
~20.78g
~equal in
Fats
~51.46g
~equal in
Carbs
~20g
~equal in
Water
~4.73g
~equal in
Other
~3.03g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.802 g
Monounsaturated fat:
Mono. Fat
31.551 g
Polyunsaturated fat:
Poly. Fat
12.329 g
Saturated fat:
Sat. Fat
4.455 g
Monounsaturated fat:
Mono. Fat
18.528 g
Polyunsaturated fat:
Poly. Fat
23.137 g
| Contains less Sat. FatSaturated fat | -14.7% |
| Contains more Mono. FatMonounsaturated fat | +70.3% |
| Contains more Poly. FatPolyunsaturated fat | +87.7% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0.72 g
Sucrose:
3.95 g
Glucose:
0.17 g
Fructose:
0.11 g
Lactose:
0 g
Maltose:
0.04 g
Galactose:
0.07 g
Starch:
0 g
Sucrose:
2.5 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +58% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Lactose
~0g
